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Over the past decade, there has been massive interest in the benefits of the omega-3 fatty acids found in foods such as fish. These incredible nutrients can help you lose fat faster, protect your health, and raise your energy levels. What’s more, new research shows that only a small amount are necessary to protect against the risk of stroke.

Researchers from the Harvard School of Public Health have found that men who eat fish just twice per month reduce their risk for stroke compared to men who eat fish less often or not at all.

The researchers tracked the diet of more than 43,000 males for 12 years. Using detailed questionnaires, participants were asked how often they ate fish (such as canned tuna fish, dark meat fish such as mackerel, salmon sardines, bluefish and swordfish, other fish and shrimp, lobster, or scallops served as a main dish).

They then assessed the effect of omega-3 fatty acids on the risk of stroke (when blood flow to a certain area of the brain is interrupted). Men who ate even a small amount of fish (just one to three times per month) from any of the fish categories, reduced their risk of stroke by 40%.

There was no evidence of further risk reduction of stroke by eating fish more often. Men who ate fish five times per week received the same benefits as those in the study who ate fish two or three times per month.

Ka He, co-author of the study and a researcher in the Departments of Nutrition and Epidemiology at the Harvard School of Public Health said, “We weren't surprised to find that adding fish to one's diet would prove beneficial, but we were surprised to see how small amounts of fish and omega-3 fatty acids, eaten regularly, can significantly reduce the risk of ischemic stroke for men. The message is clear for men, incorporate fish, whether it's lobster, canned tuna or salmon, into your diet and reduce the risk for stroke.”